Intermittent fasting – Methods and its benefits for weight loss


Intermittent fasting is a popular way of losing weight and increasing your health. In this method, you will skip breakfast and restrict your daily eating period to 8 hours, such as 1–9 p.m. Then you’ll fast for 16 hours in between.

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What is intermittent fasting?

Intermittent fasting is a popular eating pattern that involves restricting food intake to certain times of day. The most common form of intermittent fasting is called the 16/8 method, which means you eat within an eight-hour window and fast for the remaining 16 hours.

This can be done by skipping breakfast or lunch on your fasting day, then having a large meal at night to fill up during your eating window.

Types of intermittent fasting

The 16/8 method is the most popular form of intermittent fasting, and involves eating for 16 hours and fasting for 8.

Other forms include the 5:2 diet and the Warrior diet. In these two cases, you eat normally for five days per week—that’s five days of eating whatever you want (within reason), then restricting your calories to 500–600 calories per day on two non-consecutive days each week (for example: Monday and Thursday).

Health benefits of Intermittent fasting

Intermittent fasting is a very effective and healthy way of losing weight. It helps in reducing body fat and also improves the cholesterol level by lowering the blood sugar, reducing blood pressure, improving brain function and increasing energy levels.

It has been proven to be effective for all age groups including children as well as elderly people who are suffering from diabetes or heart diseases. This type of diet plan can also be used by anyone who wants to improve their health condition but does not have much time left before they reach their target goals such as getting fit again after having lost some weight through regular exercise routines or even just getting back into shape after having gained some extra pounds on your frame due to unhealthy eating habits earlier on in life (elements like these will help you achieve great results).

Which is the best method to follow?

The 16/8 method is the most popular and easiest to follow, but it’s not for everyone. If you’re a regular exerciser and have no trouble with the 5:2 or 24-hour fasts (and if your diet is already healthy), then these methods may be right for you.

If you want to lose weight without going hungry during fasting periods, then try one of these more extreme options:

Precautions to be taken while practicing intermittent fasting

Do not fast for more than 24 hours.

Do not fast if you are pregnant or breastfeeding.

Do not fast if you have diabetes.

Do not fast if you are under 18 and/or underweight (less than 70kg).

Recommended foods for intermittent fasting

To benefit from intermittent fasting, it’s important to make sure your diet is healthy. The following are recommended foods for intermittent fasting:

Avoid foods that are high in sugar and fat. You should eat more fibre, protein and vegetables—and also whole grains, fruits and nuts as well as beans like soya splits (legumes).

If you’re trying to lose weight or maintain a healthy body weight then you’ll want to avoid processed foods such as white breads or pastas; ready meals; sugary soft drinks; chips etc., because they tend not only add unnecessary calories but also cause digestive tract problems like bloating & stomach pain which could lead to more serious issues such as heartburn! . If you are traveling and don’t have much time to take care of your meals you can try health nut products to achieve your goals.

Foods to be avoided during intermittent fasting

High-fat foods

High-sugar foods

Processed foods, such as cookies or chips

Items that contain a lot of sodium (salt) and/or sugar, like pasta sauce or salad dressing; these can be eaten during an IF meal but should not be eaten as snacks between meals.

Some tips for successfully following intermittent fasting

Drink a lot of water. The human body needs lots of water to function properly, so make sure you drink enough throughout the day.

Don’t overeat and don’t skip meals (especially if you’re trying to lose weight). Overeating can lead to weight gain, so it’s important not to eat more than your stomach can comfortably handle at any given time during intermittent fasting. Eating too little also means that your body won’t be able to get all the nutrients it needs for proper functioning—and that could lead over time toward disease or even death!

Don’t eat junk food or drink alcohol; these foods aren’t good options either because they’re high in calories but low in nutrients (including protein!) which will leave you feeling hungry again soon after eating them…and hungry again soon after eating them again!

The most popular form of Intermittent Fasting is known as the 16/8 method. In this, you’ll skip  breakfast completely and restrict your daily eating period to 8 hours, such as 1–9 p.m. Then you’ll fast for 16 hours in between.

The idea behind this type of intermittent fasting is that by restricting calories early in the day and then allowing yourself a larger meal at night, it helps promote weight loss by keeping your metabolism revved up throughout the day while also giving you more energy without having to worry about overeating later on when hunger hits again.


To sum it up, intermittent fasting is a great way to lose weight and keep it off. However, it’s not for everyone. If you are thinking about trying this method of eating, I recommend consulting with a doctor first before embarking on any new diet plan.

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